Tag Archives: LBBS

Wednesday 121121

Strength 1) back squat (LB): 1×8 @ 65%, 1×8 @ 70%, 1×6 @ 80%, 1×6 @ 85%, rest 2-3 minutes 2) front squat: 1×5 @ 60%, 1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%, rest 60 seconds Movement Integrity/Midline/Skill … Continue reading

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Wednesday 121114

Strength back squat (LB): 1×10 @ 60%, 1x 8 @ 65%, 1×6 @ 70%, 1×6 @ 75%, 1×6 @ 80%, rest 2-3 minutes Olympic If time and space permit: 5 x 3 jerk balance, light/moderate, rest 60 seconds Conditioning With … Continue reading

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Saturday 121027

Amid Glares, Female Weight Lifters Compete Watch this video… Strength back squat (LB): 30 minutes to a 1RM Note: Take no more than 3 legitimate attempts at a 1RM. Use the first 15 minutes of the 30 minutes to work … Continue reading

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Tuesday 121023

Olympic clean: 15 minutes to max for day Strength back squat (LB): 5 x 3 @ 75%, rest 2 minutes Conditioning 15 minute AMRAP 3 power cleans @ 65% of max BUT NOT LESS THAN 155/105# 10 snatch-style kettlebell swings … Continue reading

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Thursday 121018

Olympic 5 x 1 clean and jerk > 80% of heaviest clean and jerk from last week, rest 90-120 seconds Strength 1) bench press, 2 x 5(-2), 2 x 3(-2), 2 x 1(-1), heavy as possible, rest 2-3 minutes Note: … Continue reading

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Thursday 121004

Olympic thruster (from floor): 15 minutes, heavy single, but not maximal Strength 3 x 2 back squat (LB) @ 85%, rest 2-3 minutes Midline/Skill 5 minute AMRAP strict, false-grip, muscle-ups Or, if you do not have muscle-ups, 5 minute AMRAP … Continue reading

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Thursday 120927

Strength/Midline 1) back squat (LB): 1 x 6 @ 80%, 1 x 4 @ 85%, 1 x 4 @ 90%, 2 x 2 @ 95%, rest AT LEAST 3 minutes 2a) 3 x 5 good mornings @ 40-50% of 1RM … Continue reading

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Wednesday 120919

Danny matched his 265# clean and jerk PR in competition this past weekend at The Pump Games… after rowing 1,000 meters. My guy weighs like a buck seventy. Strength 1) back squat (LB): 1 x 8 @ 70%, 1 x … Continue reading

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Wednesday 120905

Strength/Midline 1) back squat (LB): 1 x 20 @ 50% of 1RM, 1 x 15 @ 60%, 1 x 10 @ 70%, 1 x 5 @ 80%, rest exactly 2 minutes 2a) 3 x 10 barbell calf raise, use weight … Continue reading

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Wednesday 120822

Strength back squat (LB): 3 x 5 @ 77%, 2 x 3 @ 82% of 1RM, immediately to 5 x 5 weighted pull-up, as heavy as possible, rest AT LEAST 3 minutes Conditioning A partner wod: 5 rounds: 100 double … Continue reading

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